For any woman who drinks matcha

 

If you've scrolled through health TikTok lately, you may have seen warnings from a pharmacist claiming your daily matcha habit could be disrupting your menstrual cycle. But with so much conflicting information online, it's hard to know what to believe.

Let's break down the claims and the science to give you a clearer picture.

The Concern: Can Caffeine Disrupt Your Cycle?

The central warning, popularized by TikTok pharmacist @syahfarmasi, points to matcha's caffeine content. It's true that high caffeine intake can potentially influence hormones.

• The Theory: Excessive caffeine may interfere with the body's production of estrogen and progesterone. This hormonal disruption could, in theory, lead to irregular periods, increased pain, or mood swings.

• Expert Input: Dr. Donald Grant, a GP, confirms that "high caffeine consumption can cause disruption to menstrual cycles, impacting the length and severity." He notes it can also raise cortisol levels, further disrupting hormonal balance.

The Other Side: Potential Benefits of Matcha During Your Period

Despite the warnings, many nutritionists and health brands highlight matcha's potential benefits for menstruation, thanks to its unique composition.

• Combating Fatigue & Mood Swings: Matcha contains L-theanine, an amino acid that promotes relaxation without drowsiness. This can help stabilize mood and offset the anxiety that sometimes comes with caffeine.

• Easing Cramps: The powerful antioxidant in matcha, EGCG, has anti-inflammatory properties. Japanese dietitian Asako Miyashita states that matcha "helps reduce cramping" and is good for the body during menstruation.

• A Gentler Caffeine Source: With only 25-70mg of caffeine per cup (compared to 70-140mg in coffee), matcha offers a more sustained energy boost without the sharp crash.

The Verdict: Balance and Moderation Are Key

So, who is right? The truth lies in the middle ground.

1. It's About the Dose: The FDA states that up to 400mg of caffeine daily is generally safe for healthy adults. You would need to drink a very large amount of matcha (5+ cups) to reach excessive levels. For most people, one or two cups is unlikely to cause disruption.

2. Matcha Isn't an Anomaly: As Dr. Crystal Wyllie points out, any potential issues are linked to caffeine in general, not matcha specifically. In fact, matcha may be a better choice than coffee due to its lower caffeine content and calming L-theanine.

3. Listen to Your Body: Every person is different. If you have irregular periods or severe PMS, it's reasonable to cut back on all caffeine sources, including matcha, for a few weeks to see if your symptoms improve.

The Bottom Line:
There is no direct scientific evidence that moderate matcha consumption has adverse effects on the menstrual cycle. For most, enjoying a cup or two of matcha is safe and may even offer benefits like reduced inflammation and better mood stability.

However, if you are sensitive to caffeine or already experience hormonal imbalances, it's always wise to consult with your personal healthcare provider for tailored advice. As with most things in nutrition, moderation is the most reliable path.